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mindfulness, depression, yoga, mental health, finding a way

In order to manage my depression, I know I have to be vigilant about managing my stress and anxiety as well. When anxiety is building, I know it’s just a short trip to crazy town. When anxiety starts knocking on my door, I get right on it, and focus on to supporting my body’s ability to heal and calming my nervous system.

Here’s my recipe for anxiety.

Daily Vitamins:

15 mg of l-methylfolate (bioavailable form of Folate)

Building block of serotonin (well-being neurotransmitter); many people don’t process regular Folate we get from our food very well and really need the bioavailable form which is only available in a supplement. I get mine from Amazon.

5000 mg of methyl cobalamin (bioavailable form of B-12)

We need high levels of B12; even normal levels have been shown to increase depression. Many people have low intrinsic factor, the enzyme that breaks down B-12. I use the bioavailable version to give myself a leg up. It’s found in stores, just have to read the label to get the right one.

High quality, bioavailable multi-vitamin

Hardly anyone gets all the vitamins they need from food; low quality vitamins don’t absorb well. I love Pure Essentials brand that I get from Amazon.

Daily Nutrition:

No caffeine

Caffeine stimulates the nervous system, we want to calm it down.

Restrict sugar, but don’t restrict carbs

Sugar also stimulates the nervous system and works against us.

However, I never restrict carbs. Carbs are essential for serotonin production. Whole grains don’t spike the nervous system the way sugar does.

Don’t get too hungry

Drops in blood sugar make our bodies create cortisol (stress hormone) and adrenaline (fight or flight hormone), both jack up the nervous system.

Stay hydrated

Lack of water sends our bodies into survival mode, which creates cortisol and adrenaline.

Daily Habits:

Take medications as prescribed

This is an area where I’m usually pretty diligent, but because I have a morning, noon, and evening medication regimen, I sometimes miss the noon dose. Usually it’s okay, but if anxiety is entering the picture, failing to stay on my schedule only compounds my anxiety.

So I get serious about taking that noon dose.

If you want to learn about my medication regimen, visit my blog DNA Testing Game was a Changer for My Depression.

Hug and touch people

Physical touch makes our bodies create oxytocin, a feel good hormone.

I try to hug at least one person every day – preferably more. I make myself aware of my unwillingness to touch, and do it anyway.

Get quiet time for 10-15 minutes

Getting quiet is very helpful for calming the nervous system.

I sit in a quiet room, drive with the radio off, meditate, take a walk without phone or music.

30 minutes sunshine or light box, no sunglasses or hat

The body needs light to create serotonin; no sunglasses or hat; the light needs to enter through the eyes.

To avoid skin damage, I use a 10,000 lux light box for 30 minutes each day. My light box is SunTouchPlus, which I got from Amazon. I also will take short, 10-minute walks in the sun.

Exercise 30 minutes with elevated heart rate

The body creates serotonin when the heart rate goes up, so I know it’s important to exercise. But I used to go too hard and have learned this actually works against me by cranking up stress hormones. The sweet spot is a little hard to talk, but not out of breath.

Exercise also creates endorphins, a hormone that blocks pain and improves mood.